What are some tips for people struggling to cut most of the additional sugar from their diet? originally appeared on Quora - the knowledge sharing network where compelling questions are answered by people with unique insights.
First you need to take a look at what you are eating and see if you are eating a well balanced diet. Often times people crave sweets and sugar because their diet is too low in whole grains, fruits and vegetables. In addition, if you are eating a lot of refined and processed foods and sugar you will crave more sugar.
Here are some helpful tips to reduce added sugar intake:
- Omit all sweetened beverages. Just stop drinking them. Replace with water or sparkling water or herbal teas. Make up a large pitcher of unsweetened iced green tea with lemon and mint and keep it in your fridge - a great start to the summer!
- If you add sugar to coffee or tea slowly cut down the amount that you put in by half each time until you find you no longer need it.
- Add in two servings of fruit per day. Especially berries, green apple, oranges and kiwi.
- Replace sugary with sour foods, for example, lemons, limes, bitter melon, grapefruit, apple cider vinegar, Greek yogurt, kimchi, rhubarb.
- Don't skip meals. It is important to make sure you eat at regular intervals throughout the day to keep your blood sugar stable. I recommend three meals and one snack spaced throughout the day.
- Start your day off with protein.
- Add spices to your foods: pepper, cayenne pepper, parsley, oregano, turmeric, ginger, garlic. Any spice you can think of. Try new ones.
- Get exercise!
- Eat whole foods and omit as many processed foods as possible.
- Make sure you are getting enough sleep. Aim to get between 7-8 hours of sleep each night. If you are sleep deprived your body will crave more sweets/sugar.